carbs, like sweet potatoes, nuts, and brown rice will calm those sugar- seeking moments. In a study of 3,500 older adults, greater consumption of a Mediterranean-based diet was significantly associated with lowering the risk of symptoms tied to mood issues. Researchers suspected that B-vitamins, antioxidant nutrients, and healthy fats — all part of your FIXES — made the difference.

Anything in the kitchen that helps slow the signs of aging?

What’s good for the body on

the inside is also good for the body on the outside. If you try the FIXES formula going forward, you will tap into ingredients that benefit your skin and hair. Not surprisingly, one of the worst things for your skin is sugar, and refined carbohydrates. Why? You guessed it: inflammation. When you eat sweetened foods,

it causes your blood sugar to spike for about 15 minutes. In response, your body churns

out a type of protein that triggers inflammation.

What does the research show about the links between nutrition and the digestive system?

Your No. 1 goal is to eat plenty

of fiber, which is guaranteed on the FIXES plan. Fiber is your microbiome’s favorite food. The big problem with most simple

starches and low-fiber foods is that few actually make it to your colon, where the vast majority of your bugs live. Simple carbohydrates and sugar are immediately absorbed through the small intestine and move on to various body parts to be used as energy or turned into fat. On the flip side, foods rich in fiber

don’t get digested in the stomach or absorbed in the small intestine, which means they get to keep traveling until they reach the colon, where they become food for the healthy bacteria there. A few fiber superstars to look

for: almonds, artichokes, barley, beans, jicama, and oats. Some of these foods — artichokes and oats, for example — are prebiotics, meaning they help improve the function of the good bacteria already in your gut.

Nutrition, Health

Protein: Include at least some source of this macronutrient in every meal, which can help you feel full and stay that way longer. Complex carbs: Bring on the brown rice, beans, and whole grains, aiming for at least two servings daily. Load up on nonstarchy vegetables. Feel free to eat as many of the following nutrient-rich veggies as you like: artichokes, asparagus, bamboo shoots, beets, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, leafy greens, hearts of palm, leeks, mushrooms, okra, onions, peppers, radishes, rutabaga, snow peas, sprouts, sugar snap peas, tomatoes, turnips, water chestnuts, zucchini. Choose fruit wisely: Aim for one to two servings of fruit a day, but be aware some are better choices — apples, berries, cherries, pears, grapefruits, plums, and peaches — and are less likely to spike your blood sugar than others (watermelon and pineapple). A word about fitness: A healthy diet is only half of the equation when it comes to health and weight loss. Dr. Oz notes that his diet plan is geared for the needs of a moderately active adult — that is, someone who gets in 2.5 hours of aerobic exercise every week (30 minutes, most days).

FAMILY AFFAIR It’s never too early or too late to educate family members or introduce them to healthy and fun eating habits.